Sciatica Stretches

Tip #9 - Hip Flexor Stretch


sciatica_stretch9cNOTE: Please Read The Disclaimer at the bottom of this page BEFORE performing any stretches!


Our Sciatica Stretch number 9 is called the Hip Flexor Stretch! The hip flexor is made up of two muscles called the illiacus and psoas muscles, and these two collectively are called the iliopsoas muscle. These muscles are attached to the lumbar spine and pelvis. Prolonged sitting increases the tightness in the hip flexor muscles, and if those muscles are tight it will alter body mechanics and posture which can affect your sciatica pain. Therefore, increased flexibility of the iliopsoas muscle is extremely important in order to decrease the severity of sciatica and lower back pain symptoms.

To perform these stretches at home, you will need two sturdy equal sized chairs and some open space.

How to do the Hip Flexor Stretch at home:

  • Put one chair on your right side with the back of the chair closest to you, and the other chair in front of you with the back furthest away.
  • Stand upright with your hand on the chair beside you. The chair is there to help you keep your balance during stretches.
  • Lift up your left leg and place your foot on the chair in front of you, making sure to keep your foot flat on the chair.
  • Lunge forward slowly by bending your left leg. Keep your chest high and lean your whole body forward.
  • Straighten your hip on the right side by pushing your hips forward. Lean backwards a little bit to feel a greater stretch when lunging. The stretch should be felt in the right upper thigh.
  • Hold the stretch for about 20 seconds and release. Repeat 3 times, then switch legs and repeat the stretch on the other leg.


You should feel the stretch in both the hip flexor muscles and the calf muscle of the leg being stretched. Often mobility becomes limited when you are suffering with back pain and a decrease in hip flexibility. Everyday activities like getting in and out of your car, getting out of bed, or even getting up from a sitting position become very difficult to do. The hip flexor stretch will improve your hip mobility, making everyday activities easier to perform, while also helping to decrease your sciatica symptoms.


This is just one in our Series of Free Sciatica Stretches that we offer to everyone to help relieve their Sciatica pain! If you would like to see a video of Dr. Amy perform the stretch (as seen in the picture above), as well as receive the other stretches in the series, just fill out the form on this page!


At the Illinois Back Institute we strive to educate people as much as possible about their back, neck, and sciatica pain, because it has been proven that the more people know about their pain the more likely they will be to get rid of it!

Our 9 Step Solution specializes in treating the causes of back pain and sciatica. Are you ready to put an end to your pain? Schedule a Free Consultation by calling us at 855-977-5144 or click here!



DISCLAIMER: The content on this web site is for informational purposes only and should never be used as the basis for diagnosis or treatment. We always recommend consulting a qualified professional before embarking on any form of self treatment or rehabilitation.

All content is protected by the usual copyright laws and cannot be used, stolen or reproduced for any purpose without the permission of Illinois Back Institute. Please feel free to call about anything although we are unable to give advice on any specific injuries or conditions over the phone.

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